BG Fitness Fanatics II: We Work Out

[Wulfgang]

I think I need to cut back on the dips; getting some pretty sharp shoulder pain that is now spilling over into my bench. Over the past week, I've been staying about 10 degrees above parallel on the dips which has helped. I seriously think I'm going to start doing yoga; so freaking inflexible.

Tossed up 265 twice on the bench yesterday; feels pretty good. I've been using my very unscientific set scheme from high school that seems to work well: 8 sets of 3 reps at ~85-90% of my 1RM. For the past few weeks, I've been doing either 225 or 235 depending on how I feel that day.

325 DL @137lb :D

Nice, that's pretty impressive.

[Moss]

I seriously think I'm going to start doing yoga; so freaking inflexible.

My flexibility is decent overall but my hamstrings have always been super tight and it has always kept my squat form from being perfect. I'm planning on getting a sports massage soon and asking what they suggest.

[Guitarman]

My flexibility is decent overall but my hamstrings have always been super tight and it has always kept my squat form from being perfect. I'm planning on getting a sports massage soon and asking what they suggest.

I've been in and out of physical therapy a few times and had them give me tips on that. Lay in a doorway, and put one let up against the doorframe, heel facing the sky, with the other leg lying straight out. Stretch as far as you can for 5-10 seconds then release. Do the other side. Repeat a few times. It's painful, and obviously you need to be careful but it works.

[Cream Soda]

So after I got hit by the bus, my numbers never came back up. I started back at struggling with 1 rep of 185 for squats. Then slowly built my way up to 250-260 for a 1rm. This was with working out consistently for a year and getting that 250 within the first couple of months (accident was January 2014).

Decided to try Johnny Candito's strength spreadsheet, 5-6 week program (week 6 is optional deload/test 1rm week; or if you want to use your projected 1rm, then can just start over after week 5). I just completed my first cycle.

Bench/squat were at roughly 250 each to start. Just finished my 5th week squat (used to determine projected 1rm. get 1 rep = keep same 1rm, get 2 reps you multiply by 1.03, 3 reps -> 1.06 -> 4 reps -> 1.09. Then reenter that number into the spreadsheet for next cycle)

Just got 3 reps of 290 on squat, which puts my projected 1rm just shy of 315. I do my projected 1rm for bench on Tuesday, but as of last cycle, projected 1rm was 280.

Was pretty much losing all hope, thinking my lifts were forever fucked by my accidents, but that seems not to be the case.

Basically the way the spreadsheet works is you just enter your 1rm (or projected 1rm) for the 3 major lifts (bench/squat/dead lift) and it gives you your workout. What weight to use, how many sets/reps, what days to do them on. Been following 15 weeks and my numbers are still going up each cycle.

[gt_killa]

Quick question, how do you guys calculated calories/carb info on rice? eg: Brown rice has a label on their bag that's 1/4 cup -190 cal- (45g dry) has about 35g of carb... I used 1 whole cup so that's 180g dry...And obviously when you cook the rice, water is added so the total weight of 180g-dry turned into 425g-cooked. Does that mean 106g (425/4) of cooked rice equal to 35g of carbs?

[Wulfgang]

I average 4 workouts a week, making 12 workouts per 3-week period. During every 3-week period, I seem to have one day where I am like a complete standard deviation stronger than I am normally. I have no idea what drives it and I can never tell until I get under the bar. Last Friday was a good example. I normally struggle to do my 8x3 bench sets @ 235. Last Friday, I did the first two at 235, the next two at 245, the next two at 255, the last two at 265, and I still had more gas in the tank so I ripped out an extra set at 275. Feels good, but it's so random.

[Hushigoshi]

Quick question, how do you guys calculated calories/carb info on rice? eg: Brown rice has a label on their bag that's 1/4 cup -190 cal- (45g dry) has about 35g of carb... I used 1 whole cup so that's 180g dry...And obviously when you cook the rice, water is added so the total weight of 180g-dry turned into 425g-cooked. Does that mean 106g (425/4) of cooked rice equal to 35g of carbs?

You cooked 4 servings worth of rice (1 cup, or 180grams dry). That means you're eating 760 calories (140g carbs) if you eat the whole cup. If you're eating 1/4 of the cooked cup then you're eating one serving. So yes, 106g of cooked rice is 35g of carbs since water has zero nutritional value.

[Aragon of Odin]

Figured this seemed like the best place to ask, didn't really know where else to put it.

Garcinia Cambogia, I know there's a lot of hype flying around for the past couple years, and I know a number of women taking it, now mine wants to as well, but I figured I'd read up on it a bit first. Problem I been having is finding the "right one" to use, since there seems to be 1000's out there. From what I've been reading because of how it's governed a lot of the labels are misleading, and I'm having a hard time finding actual reviews that compare the different ones.

So does anybody have any advice or can point me in the right direction to a good one?

[gt_killa]

coool Thank you! this mean i just have to weight my entire rice content everytime i cook, since the cooked weight kinda fluctuated depending on how much water i added

[gt_killa]

Figured this seemed like the best place to ask, didn't really know where else to put it.

Garcinia Cambogia, I know there's a lot of hype flying around for the past couple years, and I know a number of women taking it, now mine wants to as well, but I figured I'd read up on it a bit first. Problem I been having is finding the "right one" to use, since there seems to be 1000's out there. From what I've been reading because of how it's governed a lot of the labels are misleading, and I'm having a hard time finding actual reviews that compare the different ones.

So does anybody have any advice or can point me in the right direction to a good one?

Assuming you taking this for weight loss, it probably works but not by much and it is by no mean, a long-term fix

It appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.

But actual weight loss results aren't impressive. A review published in the Journal of Obesity found that people who took garcinia cambogia in studies lost about 2 pounds more than people who didn't take it. The reviewers couldn't say for sure that the weight loss was because of the supplement. It could have been from the lower-calorie diet and exercise programs the people in the studies typically followed.

Editt Links ----- http://examine.com/supplements/Garcinia+cambogia/

Numerous review articles assessing the evidence of Garcinia Cambogia conclude that there is no significant benefit of this compound in humans

Not to mention a few side effect to go with it:

Dizziness
Dry mouth
Headache
Upset stomach or diarrhea

Just a few things to consider before you commit into buying and trying them..Personally I'd buy Yohimbine HCL, take that along with a caffeine pill 2o-3o mins before your workout which is HIIT-fasted-Cardio (Sprint 8) - 30 sprint//1 min 30s rest for 8 intervals on a recumbent bike/stationary bike if your/wifey goal is to lose fat. It worked great for me.

[Guitarman]

Figured this seemed like the best place to ask, didn't really know where else to put it.

Garcinia Cambogia, I know there's a lot of hype flying around for the past couple years, and I know a number of women taking it, now mine wants to as well, but I figured I'd read up on it a bit first. Problem I been having is finding the "right one" to use, since there seems to be 1000's out there. From what I've been reading because of how it's governed a lot of the labels are misleading, and I'm having a hard time finding actual reviews that compare the different ones.

So does anybody have any advice or can point me in the right direction to a good one?

Skip it. Almost every other month a new "miracle" compound comes along that promises an easy fix. The problem is, there is no shortcut for fat loss. You have to do the work and put in the time. Looking over the Webmd article, there's really little reason to use it. Possible liver problems just to lose 2lbs? And that's a big maybe on the loss? No thanks. Just save your cash and work on the right habits.

http://www.webmd.com/vitamins-and-su...ia-weight-loss

On a personal note; I started cutting last week; I cut chocolate completely out of my diet, which was a huge thing for me. i would eat a half a bag of candy a night. So to go from that to nothing is a big win for me. 5 days low carb, IF every day, I've lost half an inch off my waist on the first week alone. Today I let myself have a cheat meal of pizza and I didn't even enjoy it. Funny how once you get the crap food out of your system you don't like it anymore.

[Jefe]

Never heard of that thing tbqh.

Edit: So I've been on a cut (from 152 -> 138 over a 3 month period) because my dress shirt collars' were choking the shit out of me. Sadly, I've lost some Jlo-action I guess that's how fat chicks feel when they lose dat breast size when they drop a few dozen pounds ;x

[Aragon of Odin]

Assuming you taking this for weight loss, it probably works but not by much and it is by no mean, a long-term fix



Editt Links ----- http://examine.com/supplements/Garcinia+cambogia/



Not to mention a few side effect to go with it:

Dizziness
Dry mouth
Headache
Upset stomach or diarrhea

Just a few things to consider before you commit into buying and trying them..Personally I'd buy Yohimbine HCL, take that along with a caffeine pill 2o-3o mins before your workout which is HIIT-fasted-Cardio (Sprint 8) - 30 sprint//1 min 30s rest for 8 intervals on a recumbent bike/stationary bike if your/wifey goal is to lose fat. It worked great for me.

Skip it. Almost every other month a new "miracle" compound comes along that promises an easy fix. The problem is, there is no shortcut for fat loss. You have to do the work and put in the time. Looking over the Webmd article, there's really little reason to use it. Possible liver problems just to lose 2lbs? And that's a big maybe on the loss? No thanks. Just save your cash and work on the right habits.

http://www.webmd.com/vitamins-and-su...ia-weight-loss

On a personal note; I started cutting last week; I cut chocolate completely out of my diet, which was a huge thing for me. i would eat a half a bag of candy a night. So to go from that to nothing is a big win for me. 5 days low carb, IF every day, I've lost half an inch off my waist on the first week alone. Today I let myself have a cheat meal of pizza and I didn't even enjoy it. Funny how once you get the crap food out of your system you don't like it anymore.

Just to clarify, the Garcinia isn't for me, and while I'm aware that hard work is what will pay dividends in the end, I'm tired of arguing that and convincing others of that, so since they're going to take their own routes, I figure I can at least play a helping hand in finding which brand actually delivers what they've advertised in terms of getting the "cleanest" and getting the actual amount of HCA claimed to be helpful(since this is where most companies are falsely advertising).

[Guitarman]

Well if they can't be convinced, I buy everything on Amazon from a company called BulkSuppliments. Plain packaging, pure grade stuff, no additives or fillers. All of that makes it much cheaper than other brands. I use them exclusively for CLA/creatine/Whey Protien.

[Meresgi]

On a personal note; I started cutting last week; I cut chocolate completely out of my diet, which was a huge thing for me. i would eat a half a bag of candy a night. So to go from that to nothing is a big win for me. 5 days low carb, IF every day, I've lost half an inch off my waist on the first week alone. Today I let myself have a cheat meal of pizza and I didn't even enjoy it. Funny how once you get the crap food out of your system you don't like it anymore.

I felt this way after cutting out fast food. Granted I still snag a bowl at Chipotle/Qdoba (just chicken and toppings but no cheese) but I can't eat Mc D's, Wendys or Burger King and if I do, holy fuck do I feel it afterwards.

Also can't do leg work this week since I blew out my knee at work on some goddamn nice. So nice of people to use ice melt...

Well if they can't be convinced, I buy everything on Amazon from a company called BulkSuppliments

How is their protein? It seems about $1-3 more per pound then Optimum.

[Guitarman]

How is their protein? It seems about $1-3 more per pound then Optimum.

Amazing. Mixes completely in a shaker bottle, no granular residue (I use it in a protein shake with milk instead of water, works great.) Plus, every time you buy from them, they send you and email asking you to do a review of your product. When you do, they send you a free item of your choice. I bought whey protein and did a review, asked them for CLA. they sent me 100 pills of pure CLA free. Pretty sweet.

[FNH]

Just to clarify, the Garcinia isn't for me, and while I'm aware that hard work is what will pay dividends in the end, I'm tired of arguing that and convincing others of that, so since they're going to take their own routes, I figure I can at least play a helping hand in finding which brand actually delivers what they've advertised in terms of getting the "cleanest" and getting the actual amount of HCA claimed to be helpful(since this is where most companies are falsely advertising).

Pills and "miracle drugs" are for the lazy. I'm closing in on 40lbs lost since mid-late Dec. doing nothing special other than using myfitnesspal to plan my meals and lifting weights. Hell I'm not even lifting a lot, and some weeks just 3-4 days a week. Only thing that isn't standard food in my diet is a whey isolate mix, 1 scoop if I need to supplement my day.

[Moss]

Yeah honestly they are wasting their money no matter which type they buy. It doesn't make sense to suggest a "good" one since none of them are going to do anything.

[gt_killa]

Reddit also did a Protein experiment on the shake to see the actual Protein contents VS claimed Protein content by manufacturer...The result can be view here:

https://docs.google.com/spreadsheet/...KNm9XOVE#gid=0

TL,DR: stay away from American Pure Whey... All they have in their "protein" is filler.

[Meresgi]

Amazing. Mixes completely in a shaker bottle, no granular residue (I use it in a protein shake with milk instead of water, works great.) Plus, every time you buy from them, they send you and email asking you to do a review of your product. When you do, they send you a free item of your choice. I bought whey protein and did a review, asked them for CLA. they sent me 100 pills of pure CLA free. Pretty sweet.

Oh shit nice, any favorite flavors? I do double chocolate with ON, I heard cookies n cream was good but after trying that out I felt it tasted like ass.